What exactly is the RDA? Is this how I should determine if I am getting adequate nutrition?

Answer: The RDA's (Recommended Dietary Allowances) were first created by the National Research Council in the 1940's to serve as a basis for "good nutrition". Its main use is adequate nutrition in regards to preventing disease, i.e. Scurvy which is caused from a lack of Vitamin C.

The RDAs do not address individual health, or nutrition that is required by "athletes", which really includes anyone that is involved in bodybuilding, weight training or general fitness. So, no I would not advise that you use this as a measure of optimal nutrition.

The following chart is from the ISSA (International Sports Sciences Association) whom I am certified by, that lists the nutritional requirements for 'physically active people'. The PDI is a much more accurate guideline to use for your vitamin, mineral and nutrient requirements.

These PDI values are intended as a guideline for physically active, healthy adults. The PDIs should be obtained from a total nutrition plan, consisting of food and dietary supplements. The PDI ranges for each nutrient reflect the different needs of individuals based on size and activity level. Always consult a health professional with questions on your special nutrition requirements.

Table Of Performance Daily Intakes (PDI)

Nutrient

Forms Found In Supplements

PDI

Vitamin A

Vitamin A Acetate, Beta Carotene, Vitamin A Palmitate

5,000 IU to 25,000 IU

Beta Carotene

Beta Carotene

15,000 IU to 80,000 IU

Vitamin D

(D2) Ergocalciferol, (D3) Cholecalciferol

400 IU to 1,000 IU

Vitamin E

Mixed Tocopherols, D-alpha Tocopheryl Succinate,DL-Tocopherols

200 IU to 1,000 IU

Vitamin K

(K1) Phylloquinone, (K2) Menadione

80 mcg to 180 mcg

Vitamin C

Ascorbic Acid, Rose Hips

800 mg to 3,000 mg

Vitamin B1

Thiamine Hydrochloride (HCl)

30 mg to 300 mg

Vitamin B2

Riboflavin

30 mg to 300 mg

Vitamin B3

Niacinamide, Niacin

20 mg to 100 mg

Vitamin B6

Pyridoxine Hydrochloride (HCl)

20 mg to 100 mg

Folate

Folic Acid

400 mcg to 1,200 mcg

Vitamin B12

Cyanocobalamin

12 mcg to 200 mcg

Biotin

Biotin

125 mcg to 300 mcg

Pantothenic Acid

d-calcium pantothenate

25 mg to 200 mg

Calcium

Calcium carbonate, calcium citrate, calcium malate, calcium glycinate

1,200 mg to 2,600 mg

Phosphorus

Phosphorus

800 mg to 1,600 mg

Magnesium

Magnesium oxide, magnesium glycinate

400 mg to 800 mg

Iron

Ferrous (iron) fumarate, Iron glycinate

25 mg to 60 mg

Zinc

Zinc citrate, zinc arginate

15 mg to 60 mg

Iodine

Iodine from kelp

200 mcg to 400 mcg

Selenium

Selenomethionine

100 mcg to 300 mcg

Copper

Copper lysinate, copper gluconate

3 mg to 6 mg

Manganese

Manganese arginate, manganese glycinate, manganese gluconate

15 mg to 45 mg

Chromium

Chromium dinicotinate glycinate, chromium picolinate,

200 mcg to 600 mcg

Molybdenum

Molybdenum chelate

100 mcg to 300 mcg

Sodium

Sodium chloride•

1,500 mg to 4,500 mg

Chloride

Sodium chloride•

1,500 mg to 4,500 mg

Potassium

Potassium chloride

2,500 to 4,000 mg

Boron

Boron tri chelate, boron glycinate, boron citrate

6 mg to 12 mg

Choline

Choline bitartrate, choline dihydrogen citrate, phosphatidyl choline

600 mg to 1,200 mg

Inositol

Myo-inositol

800 mg to 1,200 mg

Bioflavonoids

Citrus, rutin, hesperidin bioflavonoids

200 mg to 2,000 mg

IU=International Units, mg=milligrams, mcg=micrograms

Version 6/2/99

•Sodium and Chloride are derived predominantly from food sources, not dietary supplements.

Our list of anabolic steroids is one of the biggest in the world market. Every product has a short information about itself including description, manufacturer, contents. All steroids are original and available at the stock. If you are going to order our products, please, simply click the product you like and follow the instruction

There are a number of factors that can affect the potency of a particular drug compound. One such factor, and perhaps one of the most important, is the half-life of the agent. In medicine, the term half-life refers to the duration it takes for half of a given drug dosage to break down in the body. It is not half of the total activity time, ...

A few minor inconveniences aside, the only really bad thing about steroids is that you have to come off of them. Technically, of course, you don't HAVE to, but this article isn't intended for those who fall into that category. Nor is it intended for the athlete who uses a gram per week for long periods and then typically uses insulin, DNP, ...

The story of steroid use in sports began just before the World Weightlifting Championships of 1954. The Soviets had made their Olympic debut in Helsinki in 1952, and made quite an impact, but nothing compared to the show they put on in 1954. That year, the Soviets easily dominated most of the weight classes ...